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July 12 2012

11:27 AM

By Sean Cochran, Golf Fitness Mobility and Stability are
two key components in the execution of an efficient golf swing. The
modern day golf swing requires the body move through a large range
of motion requiring joint mobility and muscular flexibility. In
addition, maintaining a fixed spine, and generating power
necessitates strength from certain muscles and parts of the body.
All in all the combination of these two components (mobility and
stability) provide the physical foundation for the execution of an
efficient golf swing. Two segments of the body requiring mobility
and stability in the execution of the swing are the hips and core.
Mobility in the hips is crucial in order to execute the rotary
components in both the backswing and downswing. Limitations in the
hips can result in the inability of the golfer to properly rotate
in the swing leading to a number of swing faults such as a slide,
sway, or reverse C. Secondly, the core which is simply a reference
to the anatomical area of the body from just above the knees to
slightly below the chest including muscle groups such as the
obliques, abdominals, glutes, and muscles of the lower back must be
strong (i.e. stable). The stability provided by the core allows the
golfer to maintain the postural positions required of the swing and
generate rotary power. Limited strength in the core can cause
limitations in terms of power generation and an inability to rotate
around a fixed spine angle, again leading to swing faults such as
an over-the-top move or early extension. The Piriformis Stretch,
Kneeling Hip Flexor Stretch, and Rip Trainer Low Strikes are
examples of three golf fitness exercises conducive to developing
mobility in the hips and strengthening the core. Listed below are
descriptions of each of these exercises to be utilized within a
golfer’s training program.
Piriformis
Stretch (Hip Mobility): Lay on the floor, knees bent at 90
degrees, feet flat on the floor. Slowly place the outside of your
right ankle on the thigh of the left leg. Grasp the right ankle
with your left hand and place the right hand on the inside of the
right knee. Elevate the left leg to a position where the lower leg
is parallel to the floor and the knee is bent at 90 degrees. If an
additional stretch is required, simultaneously pull with the left
hand and press with the right hand until a stretch is felt. Hold
the stretch for 30 seconds and repeat with the opposite leg.
Maintain a 90-degree bend in the knee when elevating the leg.
Kneeling Hip
Flexor Stretch

(Hip Mobility): Kneel with the right knee
in contact with the floor. Place your hands on your hips, and bend
the left knee at 90 degrees. Begin by pressing the hips forward,
allowing your left knee to bend. Continue pressing forward until a
stretch is felt in the right hip. Once a stretch is felt in the
right hip, extend the right arm overhead, and bend the torso to the
left. Hold the stretch for 30 seconds and repeat with the opposite
leg.
Rip Trainer Low
Strikes (Core Strength): Securely attach the TRX Rip
Trainer at shoulder height and step away from the attachment point
3-4 feet. Grasp the Rip Trainer and position the end of the handle
securely in the middle of your torso with the right hand. Position
the feet shoulder width apart, knees slightly bent, and hinge at
the hips. Place your left hand in an under hand grip on the middle
of the Rip Trainer handle. Rotate to the top of the backswing
keeping the Rip Trainer fixed to the torso and aggressively rotate
to your impact position. Return to the top of the backswing and
repeat the movement pattern. Perform 10-15 repetitions of the
exercise and repeat the exercise in the opposite body position and
sequence. The utilization of these types of exercises over time can
develop hip mobility and core strength conducive to the execution
of a proficient golf swing.
To learn more about Sean Cochran and his golf fitness training
exercises and golf fitness programs go to
http://www.seancochran.com.